Workout of the Day

Saturday 06/13/15

In Teams of 3:

AMRAP 15:00
T1: 200m run (Pace Setter)
T2: AMRAP 5 Push-Ups/ 10 Lunges
T3: 15 Straight Leg Sit-Ups

-rest 5:00

AMRAP 10:00
T1:  15 Burpees (Pace Setter)
T2 and T3: AMRAP 30 Flutter Kicks/ 15 Air Squats

The teammate that is running or doing burpees sets the pace. Other partners will do their work until the pace setters movement is complete. Then you switch and rotate.
________________________________________________________

GVCF-Run WOD
Grapevine Middle School, 8am
4x800m run
-at the beginning of each complete 15 burpees and 30 air squats
-rest as needed between runs

042

Workout of the Day

Wednesday 08/06/14

“31 Heroes”

AMRAP 31 minutes
8 Thrusters 155m/105w
6 Rope Climbs
11 Box Jumps 30m/24w

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45m/25w). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

NOTE: If you cannot do unassisted rope climbs, sub 18 ring rows. Please also realize we have limited ropes so we will be sharing.

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters ‘moment of silence’. This is how we can honor those that gave all in the name of freedom.

31hero

Workout of the Day

Saturday 06/22/13

ATTENTION: There will be some changes to Saturday class times starting July 6th. We will still have the 9am community workout and will drop the 10am workout. In place of the 10am workout will be an open gym time from 10-12pm with a different posted workout from the 9am class. Childcare will still be provided at the 9am class on a sign up basis. July will be a test month to determine if we keep the schedule. If you have any questions please do not hesitate to ask.

Team WOD: (teams of 3-4)

AMRAP in 18:00

Pace setter: 30 burpees

10 lunges
10 KB swings

Notes: Partner A will start with 30 burpees. The other partners will do the AMRAP with one person working at a time. When partner A finishes their burpees they will move to the AMRAP while Partner B begins 30 burpees. So goes the cycle for 18:00.

Workout of the Day

Wednesday 02/22/12

Paleo Challenge Work-out Re-test! Don’t forget challenge participants need to be weighed, measured, and have their pics taken!
Also, those who registered for the CrossFit Games Open must complete the work-out each Saturday at 10am. If you cannot make this time you must contact us in advance to do a make-up day!

AMRAP 1:00 Front Squats 135m/95w
1 Mile Run
*Post reps and mile time to comments
-COMPARE TO 01/10/12

Fundies party!